Sab Hauv Tsev Spin Bikes

Yuav ua li cas kho qhov kev tiv thaiv ntawm cov tsheb kauj vab sab hauv tsev, cov tsheb kauj vab hauv tsev yog cov khoom siv dag zog hauv lub gym tam sim no, peb tuaj yeem pom cov neeg caij tsheb kauj vab sab hauv tsev hauv lub gym, cov tsheb kauj vab sab hauv tsev yuav ua rau tib neeg tawm hws ntau, qhov kev tiv thaiv yuav tsum tau kho thaum lub sij hawm ib ce, Ua raws li kuv saib yuav ua li cas los kho qhov kev tiv thaiv ntawm koj sab hauv tsev spin bikes.

Yuav ua li cas kho qhov tsis kam ntawm lub tsheb kauj vab sab hauv tsev 1

Feem ntau, muaj ib qho kev hloov kho qib nyob rau hauv lub handlebar ntawm lub tsheb kauj vab spinning, thiab peb kho qhov kev tawm tsam los ntawm nws. Down yog txo, nce yog nce. Nws yog ib qho yooj yim, nws yog tag nrho hauv phau ntawv. Txhua leej txhua tus yuav tsum xyuam xim rau ntawm no, tshwj xeeb tshaj yog cov phooj ywg novice yuav kho qhov tsis kam mus rau xoom, uas yog, "zero resistance". Qhov no yog ib qho kev txwv thaum xyaum spinning. "Zero resistance" tsis zoo rau kev xyaum spinning, thiab nws yuav ua mob rau koj lub hauv caug. Yog li ntawd, cov phooj ywg novice tuaj yeem pib xyaum nrog me me ua ntej, thiab tsis txhob pib nrog "zero resistance".

Ntau tus neeg muaj ob tus cwj pwm hauv kev kho qhov kev tawm tsam: ib qho yog siv tib qho kev tawm tsam txij thaum pib mus txog thaum kawg; lwm qhov yog kom dig muag txo qhov tsis kam tom qab. Obviously, ob leeg ntawm no yog ntshaw. yog qhov peb yuav tsum zam hauv kev xyaum. Tom qab tau txais lub tsheb, siv tib qhov kev tiv thaiv txhua lub sijhawm, tshwj xeeb tshaj yog yooj yim los cuam tshuam cov nyhuv ntawm kev xyaum. Peb paub tias muaj cov sawv thiab zaum postures nyob rau hauv tus txheej txheem ntawm spinning. Raws li tib yam kev tawm tsam, nws muaj feem ntau uas koj yuav tsis tuaj yeem sawv lossis caij. Txawm li cas los xij, yog tias koj dig muag txo qhov kev tawm tsam hauv qab, nws yuav ua rau muaj xwm txheej txaus ntshai xws li ya hauv qab koj txhais taw. Vim tias cov tsheb kauj vab sab hauv tsev muaj inertia, thaum koj dig muag kho qhov tsis kam mus rau tus nqi me me, qhov kev tawm tsam ntawm cov pedals tsis tuaj yeem nqa qhov hnyav ntawm koj lub cev, thiab tom qab ntawd yuav muaj kev swb.

Kev hloov ntawm kev tiv thaiv yuav tsum yog ib qho kev sib tw thiab maj mam. Peb yuav tsum pib nrog ib qho kev tiv thaiv me me thaum pib, thiab tom qab ntawd maj mam kho koj qhov kev tawm tsam thaum lub suab paj nruag thiab qhov chaw hloov pauv. Hauv chav gym, koj tuaj yeem ua raws li tus kws qhia tus password. Kev hloov kho, tab sis qhov ntawd muaj qhov tsis zoo uas txhua tus neeg lub cev muaj zog thiab lub cev muaj zog sib txawv, thiab tus password sib koom ua ke yuav tsis ua rau koj tsis tuaj yeem ua raws li qhov kev sib dhos thiab xav tias qias neeg. Tab sis thaum peb xyaum hauv tsev, peb tuaj yeem paub qhov kev sib dhos tom qab ob peb zaug ntxiv, thiab peb tuaj yeem tswj tau qhov kev hloov kho ntawm peb tus kheej.

Yuav ua li cas kho qhov tsis kam ntawm lub tsheb kauj vab sab hauv tsev 2

Puas yog qhov kev tiv thaiv ntau dua ntawm cov tsheb kauj vab sab hauv tsev, qhov zoo dua qhov kev poob phaus?

Qhov ntau dua qhov kev tiv thaiv ntawm cov tsheb kauj vab hauv tsev, qhov zoo dua, tab sis nws yuav tsum tau hloov kho raws li nws tus kheej qhov xwm txheej. Txawm hais tias qhov kev tiv thaiv ntau dua ntawm cov tsheb kauj vab hauv tsev, qhov muaj zog ntawm kev tawm dag zog, qhov tseem ceeb tshaj plaws yog xaiv qhov kev tawm tsam uas haum rau koj qhov kev tawm dag zog.

Qhov kev tawm dag zog los ntawm kev tawm tsam sib txawv yog txawv. Txawm hais tias spinning yog ib qho kev tawm dag zog zoo heev rau kev poob phaus, peb yuav tsum tau tswj kev siv lub plawv dhia ntau ntawm aerobic ce, thiaj li pab hlawv rog thiab poob phaus. Kev caij tsheb kauj vab siv sijhawm 45 feeb, nrog thawj 5 feeb ntawm kev sov so; 30 feeb ntawm kev cob qhia tseem ceeb, tus kws qhia yuav kho qhov kev tawm tsam thiab kev sib hloov ceev ntawm lub tsheb kauj vab raws li tus kheej lub zog, thiab simulate lub zog ntawm kev nce thiab nqis toj thiab taug kev nyob rau hauv qhov chaw, uas yuav siv ntau lub zog thaum qoj ib ce endurance rog; 10 feeb kawg ntawm kev so kom txaus yuav ua rau cov kab zoo dua. Kev mob siab rau hauv chav kawm no tuaj yeem haus tau 400-500 calories, uas sib npaug rau kev khiav mus rau ib teev thiab ib nrab. Nws tuaj yeem tsis tsuas yog txo cov rog, tab sis kuj txhim kho cardiopulmonary muaj nuj nqi.

Thaum koj thawj zaug pib qoj ib ce nrog lub tsheb kauj vab sab hauv tsev, kev caij tsheb yuav tsum tsis txhob nrawm dhau. Lub sijhawm feem ntau yog 30-45 feeb. Yog tias koj nkees nkees thaum lub sijhawm, koj tuaj yeem caij maj mam rau 2-5 feeb ib ntus kom rov qab tau koj lub cev lub zog. Rau cov tub ntxhais hluas uas mob siab rau, koj tuaj yeem xaiv lub tsheb kauj vab sab hauv tsev nrog cov suab paj nruag muaj zog thiab siv zog. Thaum koj xyaum, tsis txhob ntshai tias qhov kev tawm tsam yuav nce ntau dhau thiab koj yuav tsis muaj peev xwm caij. Yuav muaj inertia thaum caij tsheb kauj vab. Yog tias qhov kev tiv thaiv tsawg dhau, cov taw yuav ya mus, uas yog qhov txaus ntshai. Yog li ntawd, nws yog qhov zoo dua los ua kom muaj kev tiv thaiv ua ntej, thiab tom qab ntawd txo qis qis; tab sis nws yuav tsum tsis txhob loj dhau.

Ntau npaum li cas tsis kam mus rau sab hauv tsev tsheb kauj vab yog tsim rau kev poob phaus

Tsawg-resistance high-speed cardio ce

Yog tias koj xav txhim kho koj cov kev ua haujlwm cardiopulmonary zoo, nws yog qhov tsim nyog los xaiv hom kev tiv thaiv tsawg dua thiab nrawm dua, kom peb lub plawv dhia mus txog ntau dua 85 feem pua ​​​​ntawm lub siab tshaj plaws.

Kev ua haujlwm nruab nrab tuaj yeem poob rog thiab poob phaus

Yog tias qhov poob phaus yog lub hom phiaj tseem ceeb, peb tuaj yeem kho cov tsheb kauj vab sab hauv tsev mus rau qhov nruab nrab tsis kam, ua kom tus neeg caij lub plawv dhia tsis pub ntau tshaj 65 feem pua ​​​​ntawm qhov siab tshaj plaws lub plawv dhia, thiab caij tsis tu ncua li 30 feeb kom hlawv roj ntau ntxiv. caij nrog lub zog. Nyob rau tib lub sijhawm, koj yuav tsum tau ua tib zoo mloog kom tob tob koj ua pa thaum caij tsheb kauj vab sab hauv tsev, uas tsis yog tsuas yog siv tau rau kev poob phaus, tab sis kuj txhim kho kev ua haujlwm ntawm cardiopulmonary.

Kev sib txawv ceev ntxiv dag zog rau cov leeg nqaij

Cov hom ntawm cov tsheb kauj vab sab hauv tsev tuaj yeem hloov kho, xws li nce toj, nqes hav, thiab lwm yam. Los ntawm kev kho cov hom, koj tuaj yeem caij maj mam rau ob peb feeb, thiab tom qab ntawd caij nrawm rau ob peb feeb, kom koj tuaj yeem ua haujlwm sib hloov. Nws tuaj yeem txhim kho lub zog thiab kev ua siab ntev ntawm ob txhais ceg, zoo tiv thaiv qhov tshwm sim ntawm cov pob txha pob txha, ua kom lub siab ua haujlwm ntawm tib neeg lub cev, thiab ua kom lub siab tshiab thiab kev lom zem ntawm kev ua si. Nws yog qhov tshwj xeeb tshaj yog rau cov neeg uas nyuam qhuav pib tawm dag zog nrog cov tsheb kauj vab sab hauv tsev thiab tsis muaj zog ceg.